The Rox-Coach here, your Hyrox performance mentor. This is Seamus Conboy’s in-depth feedback for the 2025 Dublin Hyrox, in the HYROX Men, Age Group 35-39. You’ve got a strong base, Seamus, and a few tactical edges to sharpen to push into the top tier of your age group. Let’s break it down like a clean rep—clear, concrete, and actionable. And yes, we’ll throw in a few pro-level cues and a couple of light jabs at the sport to keep it real. Remember: stay hard, stay efficient, stay relentless. 💪

Overall Performance:

Pacing and profile: Seamus posted a competitive overall time of 01:22:47 with a total running time of 39:30 (slightly faster than average by 49 seconds). The running component hints at a hybrid profile: you’re clearly comfortable on legs and can chase down a solid aerobic tempo. Your fastest running lap (3:55 in Running8) shows you’ve got a potent finishing kick and strong low-end endurance. This aligns with a runner-strength hybrid, not a pure sprinter or pure grinder. Your early-run pace in Running1 was strong, which indicates good start strategy but also flagged the need to manage the transition energy expenditure as the race wore on.
Strengths: - Strong late-stage running capability (3:55 in the final running segment demonstrates a well-preserved efficiency and mechanics when fatigued). - Overall time competitive for age group and field; you’re in the upper half of your division (Top 52% overall). - Consistent strength-based segments such as sled push and row are solid, showing you can lock in power where it matters and reduce drags in the mid-race blocks. - Ski Erg and some mid-parts were close to average, indicating you’re not far from the pack in those blocks and can pare down small inefficiencies with technique tweaks.
Areas requiring attention: The Roxzone (transitions and time between stations) was notably slow relative to average (4:20, 6th percentile). This indicates a high transition cost—likely from pacing fatigue, grip/technique handoffs, or suboptimal station-to-station workflows. In addition, three stations show meaningful gaps from the average that, if tightened, could return meaningful gains: Burpees Broad Jump (BBJ) and Wall Balls show the largest opportunity, followed by Sled Pull and Sandbag Lunges, with Ski Erg as a smaller but still relevant target. Your running time is solid, but the combined effect of a slow Roxzone and some sluggish multi-station blocks limits your overall potential.
Comparative trend vs past races: Your 2024 Dublin best (01:20:34) shows you’re capable of a ~1:20 range when conditions and pacing align. The 2025 Dublin time (01:22:47) is a step back, with roxzone and some big station penalties contributing. Your Running8 improvement from prior races (3:55) indicates you can finish strong, so the tactical focus is on reducing the transition penalties and tightening the heavier stations. The pattern suggests you benefit from a deliberate, controlled early pace with aggressive station-restoration drills in training.

Segments & Race Analysis:

Running1 (3:13) vs average: You opened fast relative to the average (roughly 1:15 faster than the average for your finish time in this division). This indicates you’re capable of aggressive early intent, but early speed often taxes transitions and early station pacing if not controlled. You finished early segments with strength, yet your first leg set the tone for the middle blocks. Your percentile reading around Running1 is tough to parse (9th percentile), but the time delta shows you are capable of fast starts—likely a balance of oxygen delivery and neuromuscular drive that you can carry if you optimize fueling and breathing in the opening block. Strategy takeaway: moderate the early push but keep a crisp turnover—early energy should be reserved for ideal transitions between stations rather than a sprint tempo that drains you before the mid-race.
Station snapshots: - Ski Erg 04:39 (+00:12 vs average): solid mid-pack performance; technique and stroke rate looked reasonable; a small edge here would come from more efficient catch and consistent power application without over-reaching, particularly when fatigued. - Running 2 (05:05, +00:21): slightly slower than average for this finish-time cohort; indicates some fatigue or pacing drift as you moved into the middle miles. - Sled Push (02:52, -00:01): very solid; you were near average or just below, with a slight edge on a drive phase. Good hip-driven extension and hip hinge control here. - Running 3 (05:20, +00:16) and Running 4 (05:26, +00:23): moderate drift; suggests the metabolic and neuromuscular demands are beginning to accumulate—your cadence and turnover still look good, but energy management is essential. - Sled Pull (05:12, +00:26): a slower block than ideal; this is one of the bigger accelerators for improvement. - Burpees Broad Jump (06:38, +01:27): the single biggest delta to the average; your pace here is a huge swing. - Running 5 (05:37, +00:24) and Running 6 (05:30, +00:25) and Running 7 (05:28, +00:23): these mid-race blocks show you can sustain a steady pace, though the cumulative fatigue and transitions influence rhythm. - Rowing 04:52 (+00:05): a small edge but stable; technique and rhythm matter here. - Farmers Carry 01:57 (-00:10): strong for grip and core, but you’re in a mid-to-late carry window that could be further optimized with carry path and tempo. - Sandbag Lunges 05:12 (+00:12): middle-of-pack; lunges are a high-fatigue block—control, step quality, and bracing are key. - Running 8 (03:55): your standout late-stage running performance; shows you can flip the switch and chase down the clock when properly fueled and focused. - Wall Balls 07:41 (+01:10): this is a major bottleneck block; timing of breath and shot rhythm is imperative as fatigue sets in.
Roxzone (04:20, -02:28 vs average): The standout weakness in the race—transitions time spent between exercise zones was the bottleneck. It likely reflects inefficiencies in setup, grip changes, breath control, and possibly resting strategy between high-intensity blocks. A 2:28 penalty relative to average is a real lever to pull on race day. Improving Roxzone will lift not only the transition times but energy distribution across the race.
General pacing pattern: Early fast start, then a mid-race fatigue plateau with occasional increments of pace in Running8 due to fatigue management and the ability to execute efficient running mechanics when fatigued. This pattern points toward a need for better energy system management—especially in the mid-parts—and a sharper, more consistent transition protocol.

Segments to Improve:

BBJ (Burpees Broad Jump) – Potential Improvement: 01:46 (From 06:38 to 04:52), Focus during training: 32%

Why it matters: BBJ is a high-fatigue block that disproportionately bleeds energy and disrupts spacing into the next station. A 1:46 gain here is a high ROI because it cascades into improved station-to-station rhythm and better oxygenation when transitioning into Running 5 or subsequent blocks.
Training strategies: - Power: 4x6- to 8x6-second broad jump sprints with full reset, focusing on explosive hip drive and minimal ground contact time (athletic jumping mechanics). - Burpee efficiency: 6-week microcycle of 10–12 sets of 12 burpees with a 1–2-second pause, emphasizing precise chest-to-ground contact and minimal wasted hip extension. - Transition drills: include 4–6 minutes of continuous BBJ sequences separated by 15–20 seconds of rest to simulate station-to-station rhythm. - Plyometrics: box jumps and depth jumps to improve reactive strength (progress carefully to avoid overuse). - Breath control and rhythm: practice a 2–2 breathing cadence through the BBJ block to maintain oxygenation and limit chest tightness.
Compromised running effects: After BBJ, your running pace tends to degrade if you haven’t locked in a quick, stable transition. Include 2–3 weekly blocks of BBJ-to-run transitions (e.g., BBJ for 6 reps, then immediately into a 60–90-second light jog), to train the neuromuscular system to reset quickly.

Wall Balls – Potential Improvement: 01:43 (From 07:41 to 05:58), Focus during training: 31%

Why it matters: Wall Balls are a high-challenge power endurance station; the 1:43 delta is a substantial improvement if you can optimize technique and rhythm under fatigue. Wall balls combine squat pattern, core bracing, and target accuracy—timing and breath are critical in late race.
Training strategies: - Rhythm reps: 6x10 wall ball cycles at a controlled pace, aiming to complete each cycle in under 45 seconds with a consistent breath pattern (inhale on lowering, exhale on extension and release). - Target alignment drills: 12- to 14-lb ball (weight appropriate to your height) with a 9–10 ft target; track hit rate and misses, gradually increasing reps per set. - Tempo sets: 5x400–600m run-offs with 15 wall balls, focusing on seamless transitions and minimal pause between wall balls and running. - Breathing work: integrate pursed-lip exhale on wall ball catch to reduce chest tightness and maintain rhythm under fatigue.
Post-Wall Ball strategy: If you’re entering Wall Balls with high fatigue, you’ll benefit from a micro-break technique—short, controlled breaths and a tiny reset between each wall ball cycle to prevent a blowout.

Sled Pull – Potential Improvement: 00:43 (From 05:12 to 04:29), Focus during training: 13%

Why it matters: A more efficient sled pull translates directly to saving precious seconds in the mid-race and reducing cumulative fatigue going into Running 6/7. Sled work is a linchpin for grip, hip extension, and posture under fatigue.
Training strategies: - Sled variations: 6–8 sets of 40–60 meters with moderate loads, focusing on a long, powerful stride, consistent hip extension, and quick braking to reset. - Grip and forearm work: farmer carries, towel hangs, and forearm-specific isometrics to improve grip endurance. - Posture drills: 3D-hips hinge drills, stand-up cues, and cueing for neutral spine and minimal shoulder fatigue during pulls.

Sandbag Lunges – Potential Improvement: 00:29 (From 05:12 to 04:43), Focus during training: 8%

Why it matters: Lunges are a metric for unilateral leg strength and core stability; improving efficiency reduces fatigue impact and helps maintain running cadence post-lunges.
Training strategies: - Sandbag front rack lunges: 3–4 sets of 12–16 reps with a controlled tempo; emphasize a strong upright torso and tight core. - Step-down and carry combos: perform a lunge, then a short carry (e.g., 20–30 meters) with the bag to train transition rhythm. - Unilateral endurance: split squats or walking lunges with a lighter load but higher reps (3–4 sets of 20–24 reps) to build endurance without excessive joint stress.

Ski Erg – Potential Improvement: 00:17 (From 04:39 to 04:22), Focus during training: 5%

Why it matters: Small improvements here compound across the race. The Ski Erg is highly technique-sensitive when fatigued; better catch, catch rate, and respiration pattern will shave seconds.
Training strategies: - Technique blocks: 6–8 sets of 40–60 seconds at moderate resistance with a 20–30 second rest, focusing on an efficient torso-to-arm transfer and consistent catch. - Stroke rate control: practice hitting a target stroke rate (e.g., 26–28 SPM for controlled power) and gradually increase to 30 SPM with clean technique on fatigue. - Breath pacing: pair each set with a 2-2 breathing pattern to manage oxygen uptake while maintaining a strong pull.

Past Races Context (Comparison and Learning):

– 01:24:01: Noted improvement in this 2025 race by ~2 minutes would be the mark of a well-managed strategy. Running 1 (3:24) and Sandbag Lunges (4:30) were lagging considerably; Roxzone timing was tighter last time, suggesting transitions have drifted.
– 01:23:37: Slightly slower than current best, but you showed strong mechanics in Sled Push and a more even Running pattern (e.g., Running8 still a challenge). The Roxzone at 5:35 suggests you tightened transitions in some races while still leaving room for improvement.
– 01:20:34: Your fastest race in the data; strong Running 1 and last run, but you had heavier blocks in Wall Balls and Roxzone; this is the baseline for what you’re capable of when you’re fresh and disciplined in transitions.

Race Strategies (To Implement Next Rounds):

1) Pacing plan and energy distribution: Adopt a controlled start to minimize energy crash around the middle miles. Target a consistent running cadence in Running 1–4 that does not spike early; aim to hold 3:20–3:40 pace equivalent in the opening run blocks, reserving the fast finish for Running8. Use your best late-run kit (3:55) as a benchmark; if you can approach even splits across Running 1–7, you’ll free up energy for Wall Balls and BBJ at the end.
2) Roxzone-focused transitions: Build a transition protocol into every training session. For example, at the end of each block, rehearse a 8–12 second buffer (breathing and posture check) before you move into the next station, then perform the next station with a fixed tempo. Use a consistent “setup cadence” that you can replicate under fatigue (e.g., quick feet, hinge for recovery, 2–3 deep breaths, then attack the next block). This should slice 60–90 seconds off your Roxzone over time.
3) Station-specific sequencing: Given the biggest improvement opportunities (BBJ, Wall Balls), plan your race around finishing each of these blocks with controlled breath and rhythm. For example, aim to finish BBJ in 1:00–1:10 if possible when fatigued; Wall Balls should finish around 5:50–6:20 if your rhythm is stable earlier in the race. The aim is to keep the pace between stations as consistent as possible.
4) Fueling and oxygen management: Focus on nasal-breathing patterns in non-high-intensity zones, then rapid nasal-to-mouth transitions during surges. You should work on a 2:2 breathing cadence across long-running blocks and try to avoid hyperventilation during the mid-stages. This will assist in sustaining the energy for BBJ and Wall Balls when fatigue sets in.
5) Mental strategies: Adopt a 40% rule when fatigue hits: when you feel like stopping, push through for one more rep, and tell yourself you’re not done yet. The mind often gives up before the body—the mental edge matters as much as the physical edge here. “Stay hard” is not just a slogan; it’s a practice.

Conclusion & Next Steps:

Seamus, you’ve shown you’re capable of elite final-mile running and solid mid-race strength blocks. The path to moving from Top 50% to top-tier within your age group is clear: prune the Roxzone, elevate BBJ and Wall Balls efficiency, and tighten sled-pull/sandbag-lunge transitions. Your late-running strength is a real asset; if you can sustain a controlled opening and execute each transition with physiology-optimized timing, you’ll shave meaningful time. This is a classic Hyrox optimization puzzle: you don’t outrun fatigue—you outsmart it with technique, tempo, and transitions. You’ve already got the engine; now it’s about refining the fuel delivery and the switches between gears.

To anchor your training and plan ahead, here are the next relevant races to consider for a targeted build around the HYROX calendar:

HYROX Cardiff (United Kingdom) — Spring 2026: A great test-close to your European circuit, with similar course demand and competition. Use Cardiff as a benchmark for Roxzone reductions and BBJ/Walls efficiency in colder, longer endurance blocks.
HYROX YOUNGSTARS London (United Kingdom) — Spring 2026: An opportunity to test your performance in a younger-elite field, pushing your pacing discipline and transitions against a fast tempo competition.
Original Source HYROX London (United Kingdom) — Spring 2026: A chance to validate improvements across all station blocks, with a strong live field to compare your progress against.

“The only easy day was yesterday” – a quote you’ll recognize from the grind. You’re not chasing easy; you’re building the system that makes you hard to beat. The path is to consolidate your runner-strength hybrid into a precise, station-smart engine. Your final-mile capability is already a weapon; now you just need your first 6 miles to align with that finish line surge. As Jocko Willink would say: discipline equals freedom—discipline in transitions, discipline in pacing, discipline in technique. And as Goggins would echo: nothing in life is easy; the clock doesn’t care about excuses, only results.

Final reminder: you’re in a great position to chase sub-1:20 again and push toward your personal best. The plan is clear, the volume is doable, and your mindset is ready. Stay the course, add a couple of sharp technical weeks focused on the identified blocks, and you’ll see your ROI jump in the next race cycle. And if someone jokes that Hyrox is just “crossfit with a stopwatch,” you reply: “Yeah, and I’ve got the stopwatch—so I’m closer to the finish line than your grip strength average.” 💥

Coach note: If you want, we can map this into a 10–12 week program with weekly microcycles (volume, intensity, and drill specifics) tailored to your schedule and race date. The more you train with these targeted blocks, the more your Roxzone and station times will compress—without sacrificing your running edge.

To close, you’ve got measurable upside in the exact areas that matter most to Hyrox performance. Let’s lock in a plan, hit the gym or track, and turn these insights into a sub-1:20 race day reality. You’ve got this, Seamus—keep chasing the edge, and the clock will follow. The Rox-Coach is with you every rep of the way. 🏆